The 80/20 Rule for Fitness: Maximize Results with Minimal Effort

Ever feel like there’s just too much noise in the fitness world?

One person says intermittent fasting is the key.
Another says you need six meals a day.
Someone else says burpees are essential—and then there’s the liver king guy…

It’s overwhelming. And it leads to the same outcome every time:

Paralysis by analysis.

But what if I told you that you could get 80% of the results you’re after with just 20% of the right effort?

The Pareto Principle (Fitness Edition)

The 80/20 rule—also known as the Pareto Principle—says that 80% of your results typically come from 20% of your actions.

This isn’t a perfect formula, but it’s remarkably consistent across health, business, relationships—you name it.

You don’t need 6 workouts a week
You don’t need to obsessively track macros
You don’t need to keep trying the next “new thing”

You just need to do the right things well, consistently.

The Trap of Shiny Object Syndrome

Here’s how the cycle usually goes:

You start something new
It works for a bit
You hit a plateau
You get frustrated
You give up and search for something else
Rinse and repeat

The irony?
Most of the stuff people chase (detoxes, advanced carb cycling, the perfect program) falls outside of that critical 20% that actually gets results.

🔍 Want More With Less? Focus on Leverage

Not all efforts are created equal.

If you’re doing a lot but not seeing progress, you’re probably overinvesting in the wrong things.

This is especially true for busy people. You don’t need 10 hours a week to get in shape.

You just need 2–3 focused hours + some strategic lifestyle shifts.

✅ The 20% That Gets 80% of the Results

These are the fundamentals—the things I’ve seen work for hundreds of busy clients:

Strength training 3x/week
Flexible nutrition with an emphasis on protein and hitting overall calorie targets
Walking daily, especially on off days
Prioritizing sleep and managing stress

If you just do these consistently for 3 months, you’ll be shocked by the transformation.

I cover all of this and more in the Body [re]Building Playbook.

🚫 The 80% That’s Wasting Your Time

Here’s what you don’t need (at least not yet):

Random 6-week programs with “muscle confusion”
Fancy supplements and superfoods
New gym shoes and gear
Foam rolling every joint
Intermittent fasting
Working out daily
Cardio for the sake of cardio
Burpees (seriously, just stop)

Not saying these things are bad.
I’ve done (and still do) some of them.
But they don’t move the needle—especially not when you haven’t mastered the basics.

Get Clear on the Goal

If your goal is to:

Burn fat
Build some muscle
Look like you train
Feel strong, energized, and confident…

Then why spend time doing things that don’t get you closer to that?

Would you rather look the part while working out 3 days a week or tell people you’re in the gym 6 days every week…but not even look like you workout?

Better > More

Don’t mistake doing more for doing better.

If you fall in love with the process, make sure it’s the right process (like the one covered step by step in the Body [re]Building Playbook).

The one that works. The one that’s sustainable.
The one that gets results without stealing all your time and energy.

Final Takeaway

You want to look like you spend a lot of time at the gym—
Without actually spending all your time there.

And guess what?

You can.
Just focus on the few key habits that actually move the needle.
Then do them really well over time.

Stop chasing new.
Start chasing what works.

Better is better.

If you’re ready to follow a proven system to implement the 20% that delivers consistent results, click here to fill out a coaching form. If you’re into free resources and self-study, then check out the Body [re]Building email course.